E-RYT 500, YACEP

Maintaining equanimity amidst the holiday rush can be challenging for even the most mindful yogis. The good news is even regular Joe-gis can benefit from some simple techniques drawn from the yoga tradition. Come with me on a journey of OM from AM to PM!

Snooze Button Meditation
The holiday season sometimes means late nights and early mornings, which isn’t great for motivating you to get up early to meditate. Make it easy on yourself by using this snooze button meditation technique. When your alarm goes off, hit the snooze button and sit up cross-legged in bed or hang your legs off the edge. With a tall spine, rest your hands palms face up on your thighs. Inhale and exhale deeply and slowly, observing the sounds and sensation of your breath until the alarm goes off again. Bonus points if you set your alarm a few minutes early and get up for a longer session!

Traffic Jammin’ Dance Party
Typical rush hour traffic is bad enough, but add in the shoppers, travelers, distracted drivers, and bad weather and it can get downright nasty out there. If you find yourself caught in traffic, you can either arrive late and angry or arrive late and happy! Practice the yogic principle of santosha, or contentment, and make the best of the situation. Take advantage of the awesome acoustics in your vehicle and have a good old fashioned traffic JAM! Put on your fave holiday tunes, or any song that lifts your spirits, and sing and dance along. True story, one day I was getting super frustrated in traffic and glanced in my rear view mirror to see the driver behind me singing and grooving, having a blast! It made me smile and reminded me not to take anything too seriously. Bonus points if you can get the driver next to you to dance along!

Under the Table Tennis
Standing in line for Santa in those cute holiday heels may be fun, but your feet won’t be happy! Bring a tennis ball to work or keep one at home to roll your feet on under the desk. The feet are the endpoint for many energy channels, sometimes called meridians or nadis, that run to different parts of the body. By massaging the feet you also stimulate and balance the organs, glands, spine, and chakras. I like to roll my feet while working on my laptop. Bonus points if you take it outside and take off your shoes, connecting to the healing energy of the Earth!

Mall Meltdown Mantra
When faced with the hectic shopping scene, create a serene space inside your own head. Repeating a calming word or phrase to yourself can distract your busy mind from those worrisome, negative thoughts and replace them with something positive. One I like to use is, “It’s all good.” You can mentally chant in any language, whether it’s the traditional Sanskrit or your native tongue. Of course, “Om” is always a good choice. Om is the sound of the universe, and though it doesn’t have a literal translation, you can think of it as meaning “light.” Bonus points if you get brave and chant out loud!

Present Wrapping Pranayama
During routine tasks like wrapping presents, baking cookies, or writing cards, you can perform a mental version of analoma viloma, or alternate nostril breathing. In the traditional breathing exercise you use one hand to periodically close off one nostril then the other, inhaling and exhaling between sides. If your hands are busy, you can simply visualize the air flowing in through one nostril and out the other. Here’s the rhythm: Inhale through the left nostril, Exhale out the right nostril, Inhale through the right nostril, Exhale out the left nostril. Repeat as many rounds as necessary to achieve a calm, balanced state of mind and body. Bonus points if you use a neti pot in the mornings to clear those nasal passages, allowing the breath to flow freely and helping nip any winter colds in the bud!

Yogic Sleep and Sweet Dreams
Use a guided meditation to help you wind down before bed. You can find yoga nidra, or yogic sleep, guided relaxation videos on YouTube. I like this one by Jennifer Reis. This healing and restoring guided meditation technique helps to turn on the body’s natural healing response and counteract the “fight or flight” stress mode that many of us maintain throughout the day. Bonus points if you fall asleep during the nidra and stay in a state of peace all night!

No matter what traditions or beliefs you celebrate this winter, I hope these simple yoga practices help keep you merry and bright! Happy Holidays!

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